If you’re tired of going to the gym or spending boring hours running on the treadmill, it’s time to try something new – kickboxing. Kickboxing is the fun way to shed that extra flab, tone those muscles and find new energy.

What constitutes a typical kickboxing session by an Endzone trainer?

  • 10-15 minutes of warm-up: Stretching and traditional exercises such as jumping jacks and push-ups
  • 40-45 minute kickboxing session : includes movements such as knee strikes, kicks, and punches.
  • 5 minutes of cool down exercises : Static stretches to prevent injury

What is Kickboxing?

Kickboxing is a sport that combines the grace and style of boxing with kicking. It can be practiced for general fitness, self-defense or as a full-contact sport.

The most popular form of kickboxing is known as aerobic or cardiovascular (cardio) kickboxing, which combines elements of boxing, martial arts, and aerobics to provide overall physical conditioning and toning. Cardio kickboxing does not involve physical contact between competitors — it's more akin to a high-intensity cardiovascular workout.

Benefits of Kickboxing

Physical benefits

  • Increases strength and stamina
  • Greater flexibility
  • Toning of muscles
  • A more enjoyable way to lose weight
  • Can be used as a self-defense mechanism in a real life situation

Psychological benefits

  • The rigorous workout — controlled punching and kicking movements can do wonders for feelings of frustration and anger
  • Gives a sense of empowerment
  • Helps self confidence
  • Reduction of stress and tension

Kickboxing Basics explained

Stance (upright)
In an upright stance, the boxer stands with the legs shoulder-width apart and the rear foot a half-step in front of the lead man. Right-handed or orthodox boxers lead with the left foot and fist. Both feet are parallel, and the back heel is off the ground. The lead fist is held vertically about six inches in front of the face at eye level. The rear fist is held beside the chin and the elbow tucked against the ribcage to protect the body.
Jab - A quick, straight punch thrown with the lead hand from the guard position. The jab is accompanied by a small, clockwise rotation of the torso and hips, while the fist rotates 90 degrees, becoming horizontal upon impact.
Cross - A powerful, straight punch thrown with the rear hand. From the guard position, the rear hand is thrown from the chin, crossing the body and traveling towards the target in a straight line.

Hook - A semi-circular punch thrown with the lead hand. The elbow is drawn back with a horizontal fist (knuckles pointing forward) and the elbow bent. The torso and hips are rotated clockwise, propelling the fist through a tight, clockwise arc across the front of the body and connecting with the target.
Uppercut - A vertical, rising punch thrown with the rear hand. The torso shifts slightly to the right, the rear hand drops below the level of the opponent's chest and the knees are bent slightly. From this position, the rear hand is thrust upwards in a rising arc towards the opponent's chin or torso.
Front Kick – Also known as the push kick or high kick, is a strike to the face or chest with the heel of the foot
Side Kick - Striking with the side or heel of the foot with leg parallel to the ground, can be performed to either the head or body
Roundhouse Kick - Striking with the front of the foot or the lower shin to the head or the body in a ‘chopping’ motion

Combination Strikes

  • There are also a number of advanced strikes (Punches: Back- fist , flying punch etc) & (Kicks: Heel Kick, Back Kick, Axe Kick etc) that are used in kickboxing.

  • Kickboxing also uses various knee & elbow techniques.

  • These different strikes (punches, kicks and/or knee strike, elbow strike) can be thrown in rapid succession to form combinations or "combos".

  • During a competitive fight or a real life self-defense scenario, it is the combo strikes which are most effective. Using multiple strikes in succession gives you a higher likelihood of landing a blow whilst making it more difficult for the opponent to defend or block against it.

Kickboxing as a means of Self Defense

  • Kickboxing provides reliable and effective self-defense mechanisms which if practiced regularly can be used as self defense tactics.

Warming up & Cooling down

One of the most important factors in injury prevention is warming up and cooling down, and should not be neglected.

Warming up refers to a preparatory phase at the beginning of an exercise session. Warming up generally involves a period of low-impact exercise regimes which prepare the body for the more strenuous aspects of the fitness activity. Warming up is an important aspect of exercise in reducing the risk of injury that would possibly happen if over stretching occurred, without the person being physically warmed up and prepared for the exercise.

  • Cooling down refers to a short period at the end of an exercise session. The cooling down phase, again, tends to involve a short period of low-impact exercise which gradually returns the body to its 'resting state'. The cooling down phase is believed to reduce the risk of muscular soreness which may occur the day after an exercise session, and reduce the risk of fainting or collapse after such a session.

In our self-defense workshops, we tackle real life scenarios. We teach the participants what to do in case of a

  • Hand grab
  • Neck grab
  • Collar Grab
  • Attack from behind
  • Hair grab
  • Knife attack
  • Gun attack
  • Attack from the side
  • Attack from the front/ Charging attack
  • Situation where you have been pinned down to the ground

These and various other situations can be handled in a variety of different ways. There is no one way to handle one kind of attack. There are multiple techniques that can be used in case of any one of these attacks. We teach the same by the following techniques -

  • Essentials for Self Defense
    • Understanding the concept of self-defense
    • Clearing myths regarding self-defense
    • Understanding the vulnerable areas of the human body
  • Basic Strikes
    • Straight Kick
    • Straight Punch
    • Knee Strike
    • Elbow Strike
  • Advanced Strikes
    • Striking with the palms, shin, nails etc
    • Striking the vulnerable parts of the body to cause maximum damage
    • Multiple strike combos
  • Escape & Evasion - How to avoid any attack or prevent a situation from escalating. This can be achieved by
    • Maintaining constant and direct eye contact
    • Positive body language
    • Keeping the exit routes in mind
    • Avoiding confrontation unless absolutely necessary
  • Take-downs
    • How to bring down your attacker without causing damage to yourself
    • A take-down is all about technique and momentum, not about the size and strength
  • Ground Fighting
    • Fighting on the ground
    • Ground and pound – quick decisive striking to cause maximum damage
  • Using everyday items as Weapons
    • Understanding how to use regular items such as combs, purses, wallets, safety pin & other items at hand to protect oneself in a self-defense situation
  • Locks & holds
    • Putting your attacker in a hold or a lock so as to ensure he’s unable to attack to attack again and the threat is completely neutralized.
    • These are however, complicated techniques, and need regular practice to be able to perfect
  • Chokes
    • How to choke out an opponent without causing permanent damage or death (only to be applied in case of an extreme scenario)
  • Mental Conditioning – is the most important aspect of self-defense
    • Being alert & aware of your surroundings
    • Remaining calm under duress & not panicking
    • Thinking clearly
    • Engaging fully or avoiding contact
    • Thinking clearly
    • Self-confidence
    • Self-belief

Classes Offered

We are currently running a group class (linked to group class page) at our North Campus centre.

Our trainers are providing personal training sessions to various clients throughout the city.

We’ve conducted corporate kickboxing sessions for clients such as Microsoft in the past.

Kick your way to a great physique, because, after all the best time to get in shape is NOW!

For kickboxing, we can provide trainers for

  • Corporate workshops
  • Regular sessions at the office/ workplace
  • Personal sessions
  • Group classes
  • Community/ neighbourhood classes
  • Trainers for institute & gyms
  • Trainers for schools

"The difference between ordinary and extraordinary, is that little extra"